Month: July 2017

July 31, 2017 andrewdepaul

CrossFit IPA – CrossFit Snatch (EMOM 12) 2 minute Rest Clean and Jerk (EMOM 12) 4 Minute Assault (Calories) 4 minutes to complete as many Calories on possible on the Assault Bike Metcon (No Measure) Bonus ABS/CORE: 3 rounds for quality- 30s scissor kicks 30s Flutter 30s Toes touches 30s Single leg knees tucks

July 31, 2017 andrewdepaul

CrossFit IPA – Beginner Metcon (No Measure) Warm Up: Assault Bike Game Turkish Get Up (7×2) Metcon (Time) Dumbbell Fran 21-15-9 DB Thruster Pull Up

July 31, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (No Measure) Passing and Footwork Drills Set up cones in “M”. Have player start on one end, sprint up to cone and catch ball thrown by coach. Pass back, back peddle to next cone. Run back up to third cone and catch ball thrown by coach. Throw back and…

July 30, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (Time) Today’s workout is a two-parter for total time. Part 1 will begin outside at the Huntely Bowl, followed by part 2 in the gym! Part 1… 5 Stair climbs Advance DB 25yds, complete 10 Snatches 5 Stair Climbs Advance DB 25yds, complete 10 snatches 5 Stair climbs Advance DB…

July 29, 2017 andrewdepaul

CrossFit IPA – Beginner Push Press (5×5) Every 1:30 Metcon (Time) 400m run 10/10 DB plank row 200m run 8/8 DB plank row 100m run 5/5 DB plank row Buy Out: 200m DB Farmer Carry

July 29, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (No Measure) Agility 3x through: 10 Jumping Jacks 10 Jump Squats Cone taps ladder 10 lateral hops over piralette lunge back to start Cone Taps **Set up 8-10 KBs in line. Kids are in plank position and laterally walk through tapping KBs with each hand Metcon (No Measure) Rope…

July 29, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (Time) PARTNER WOD 4 Rounds for time: *alternate each movement 400m Run 12 Burpees 12 Inverted Rows 12 Box Jumps 12 Ball over Bar

July 28, 2017 andrewdepaul

CrossFit IPA – CrossFit IPA Total (Weight) 1RM BSQ 3RM Press 5RM Sumo Deadlift Score = total weight of three lifts

July 27, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (Weight) EMOM 21: a) 5 Squat Cleans b) Ring Dips 8-12 c) 40-60 Double Unders *score weight used Metcon (No Measure) L-sit 3 x 30-45s Plank Leg Extension 4 x 45-60s

July 26, 2017 andrewdepaul

CrossFit IPA – Beginner Romanian Deadlift (5×8 with 21×1 Tempo) Review Form and Skill. Superset with 20 Banded Hammy curls Metcon (AMRAP – Reps) 3 Rounds 2:00 max cal bike :15 rest 2:00 man makers :15 rest 1:00 max jump rope 1:00 rest